Why do I love cardio? Specifically, steady-state cardio? Is it the rhythm, the pace, or the pounding of the heart? Maybe it’s the clarity that comes with it. Do you feel smoothness once the blood is pumping? Do your joints feel loose and ready? I never imagined I’d be that shirtless guy running up and down the road, yet here I am. It’s funny how things change over time.

As a kid, I was always fast for my size. My running was mostly short bursts. I did foot races from here to the tree and back. You know, that kind of thing. I remember coming in second or third place in a few mini-marathons in elementary school. However, running long distances was never really my thing. Even in high school, when we had to run the mile in PE, it felt like a task. I didn’t enjoy it.

Running for the sake of it didn’t click with me until much later in life. My fitness journey in my forties started with walking. I loved walking for an hour at a time, just zoning out and letting my mind wander. As I needed more progress, I started walking with a weighted vest. It was a whole new feeling—my heart rate soared, and I could feel myself getting stronger. That led me to explore fitness machines like ellipticals and the MaxiClimber.

The MaxiClimber was a beast of a machine. It pushed me to my max heart rate in no time. I used it so much that I eventually wore it out. Honestly, I might have put it together wrong, but it still got the job done. When it finally broke down, I needed to find a new challenge on the elliptical. I searched for faster songs to keep my energy high. That’s how I fell in love with K-pop—its high-energy tempos were the perfect fuel for my workouts. I didn’t even need to understand the lyrics. The beat was all I needed to get going.

As I became more consistent, I invested in a walking pad for those days when the weather was too harsh. I didn’t let rain, sleet, or snow stop me from doing my cardio. However, sometimes the weather was just too much. I’m all about consistency, so I adapted. While the walking pad isn’t as intense as a treadmill, it gets the job done. I set it up in front of the TV. I lose myself in fitness videos, virtual runs, music videos, or anything I feel like watching. I just set the pace, set the time, and run.

Ironically, I look forward to deload weeks from strength training. These weeks give me a chance to dive deep into cardio. I’m not sure I’ve ever hit that infamous “runner’s high.” However, I look forward to the feelings I get from running. It’s a form of gratitude, a way to thank my heart for holding me down all these years. Consistent cardio is my gift back, making my heart stronger with every session.

It’s funny now, people joke that I’m a machine. Do I let it go to my head? Maybe a little. You’ve got to keep yourself pumped however you can! But I’m not out to compete with anyone else—I’m just enjoying my own journey and keeping it going. It’s about finding more reasons to love what you do. When I get into something, I really get into it. And when it comes to fitness, your heart and lungs are at the center of it all. They pump the oxygen and blood to your muscles, keeping you moving.

Don’t let anyone fool you—cardio is essential. It has amazing benefits for strength training and overall life. Cardio is part of a balanced approach to fitness and should never be left out. In my opinion, it’s just as important as nutrition, strength training, rest, flexibility, mobility, and a positive attitude. Everything in life is more enjoyable when you’re not out of breath. So take care of your heart—it’s a muscle too, and it’s just as important as the rest of them.

Tips for Easing into Cardio:

If you’re just getting started or thinking about adding more cardio to your fitness routine, here are a few tips to ease into it and make cardio a regular part of your life:

1. Start with Walking: Walking is one of the best ways to introduce cardio into your routine. It’s low impact, requires no equipment, and can be done almost anywhere. Begin by taking a 20-30 minute walk several times a week. As you become more comfortable, slowly increase the duration.

2. Make It Fun & Choose an Activity You Enjoy: Whether it’s jogging, swimming, cycling, dancing, or hiking—find a form of cardio that brings you joy. If it feels like a chore, it’ll be hard to stick with it long-term. Cardio should be fun! When you enjoy the movement, you’re more likely to keep going and stay consistent.

3. Use Music or Entertainment: Find music that gets you pumped, or put on a podcast or show you like while you do cardio. This can turn a workout into a more enjoyable, engaging experience. For me, discovering K-pop made a big difference in keeping my energy high during longer sessions.

4. Start Slow and Build Up: Don’t feel like you need to jump straight into intense cardio sessions. Start with a manageable pace and gradually increase the intensity or time. You might begin with walking and then slowly transition into jogging. Alternatively, start with light cycling and gradually build up your stamina over time.

5. Mix It Up: Avoid monotony by changing up your cardio routine. Try different activities or vary your speed and intensity. You could alternate between steady-state cardio one day and a faster, high-intensity session the next. Keeping it fresh will keep you engaged.

6. Set Small Goals: Begin with small, achievable goals—whether it’s walking for 30 minutes three times a week or jogging for 10 minutes without stopping. Celebrate each milestone and keep building on your progress.

7. Be Consistent: The key to making cardio a part of your life is consistency. It doesn’t have to be daily, but aim for a few times a week. Over time, you’ll start to crave that feeling of accomplishment after a good cardio session.

8. Track Your Progress: Whether it’s through a fitness tracker, an app, or even just writing it down, keeping track of your cardio sessions can be motivating. It’s rewarding to see how far you’ve come and it encourages you to push further.

9. Don’t Forget About Your Shoes: Proper footwear is essential for cardio. Just like tires on a car, your shoes get miles on them. Over time, worn-out shoes can lead to foot pain or even knee issues. Make sure to replace your shoes regularly to avoid injury, especially if you’re doing a lot of walking or running.

10. Listen to Your Body: Be mindful of how your body feels. There’s no rush. If you need a rest day, take it. Your body will thank you for listening, and you’ll come back stronger and more motivated.

Benefits of Cardio:

Cardio isn’t just about burning calories; it’s about giving back to your body, especially your heart. Your heart has supported you all this time. By doing consistent cardio, you show appreciation. It’s the gift that keeps on giving.

First off, cardio strengthens your heart and lungs. Think about it: the stronger your heart is, the more efficiently it pumps oxygen-rich blood to your muscles. And when your lungs are working better, you’re not out of breath after climbing a flight of stairs. More importantly, you won’t be out of breath during your workouts. Life just feels smoother.

Cardio also boosts your endurance. Ever notice how things used to be a struggle? Whether it’s walking long distances or going up hills, they start to get easier the more you stick with it. That’s because your stamina is building, and that translates to everything you do, inside and outside the gym.

Let’s talk about stress relief and improving your mood. There’s something about that steady rhythm, whether you’re walking, running, or even hitting the elliptical, that helps clear your mind. You can almost feel the stress melting away with each step. By the time you’re done, you’ve worked out more than just your body—you’ve worked out some of life’s stress, too. Plus, cardio releases those feel-good endorphins, putting you in a better headspace. You’re not just sweating; you’re shifting your energy and lifting your mood.

And don’t forget the metabolism boost. Cardio keeps your metabolism revved up. This means your body becomes more efficient at burning calories throughout the day. It continues even when you’re at rest. It’s like giving your body a little extra boost to keep you lean and energized.

Another underrated benefit? Cardio complements everything else you do. Strength training, flexibility work, nutrition—it all fits together like a well-oiled machine. When you’re not huffing and puffing, you can lift heavier, recover faster, and just feel better overall. Cardio isn’t just another box to check off—it’s part of the whole equation.

So yeah, cardio has endless benefits, from heart health to mental clarity. The key is finding what works for you and sticking with it. Before you know it, you’ll be feeling stronger, moving better, and living life with more ease. Trust me, it’s worth it.